Ankle sprain injuries exceed the ankle’s normal range of motion.
This over stretching causes tissues around the joint to stretch and tear.
Torn ligaments are normal with an ankle sprain; how much you tore them and
how many you tore is the question.
Causes and Risk Factors
There are a number of causes and risk factors associated with an ankle
sprain. One of the most common causes is simply a lack of conditioning. If
the muscles, tendons and ligaments around the ankle joint have not been
trained or conditioned, this can lead to a weakness that may result in an
ankle sprain.
A simple conditioning program that helps to even out any imbalances at the
ankle will help considerably. For example, the calf muscles may be much
stronger than the muscles in the front of the leg. This would lead to a
strength imbalance. Or, maybe the Achilles is very tight while the anterior
muscles are very flexible. This would lead to a flexibility imbalance.
A lack of warming up and stretching is another major cause of ankle
injuries.
In an article titled, "Ankle Injuries in Basketball: injury rate and risk
factors," by McKay, Goldie, Payne & Oaks, in the British Journal of Sports
Medicine; the article states that "Basketball players who did not stretch
during the warm up were 2.7 times more likely to injure their ankle than
players who performed stretches."
There is also a number of other less common causes of an ankle sprain. They
include things like wearing inadequate footwear, running or training on
uneven ground, and simply standing on, or in something you're not meant to.
However, the most common risk factor associated with ankle sprains is a
previous history of ankle sprains. In other words, if you've had an ankle
injury in the past, chances are you're going to suffer another one if you
don't take some precautions and do some conditioning exercises to strengthen
your ankle.
FIRST AID STEPS
1. FIGHT SWELLING
2. ICE 4-5 TIMES EACH DAY
3. ICE FOR 30 MINUTES
4. ICE OFF for 60 minutes; PUT THE WRAP BACK ON
5. DO NOT TEST YOUR ANKLE EVERY 10 MINUTES TO SEE IF IT IS BETTER YET.
6. KEEP IT AS HIGH AS YOUR HIP WHEN SITTING
7. Could it be broken?.....check with your physician
Ankle Synovitis Prevention and Treatment--------------------
The ankle joint consists of the distal end of the tibia and fibula and the
proximal end of the talus. These bones are held together by several strong,
fibrous ligaments and tendons. The ends of the bones are protected by
cartilage and the space in the joint is protected and cushioned by a
synovial membrane. This is why the ankle is considered a synovial joint.
The synovial membrane, and the fluid contained within it, help provide
cushioning for the large forces placed on the joint, and the constant impact
of walking, running and jumping. The fluid also lubricates the joint to
allow for movement. This tissue, like any tissue, can become inflamed and
irritated.
Ankle Synovitis is an injury to the synovial membrane in the ankle. It is an
inflammation of the synovium that causes pain and swelling. This
inflammation can result in excess fluid leaking into the joint, which can
result in a blockage of nutrients to the surrounding surfaces, a degradation
of the cartilage, and instability in the joint. The inflammation may also
result in swelling of the membrane placing extra pressure on the surfaces of
the joint.
What causes Ankle Synovitis?-------------------------------
Ankle synovitis can be caused by prior injuries to the joint, such as
sprains or fractures. These injuries may result in acute damage directly to
the synovial membrane, or they could cause an imbalance or misalignment of
the bones leading to a chronic condition. Chronic imbalance or misalignment
issues can also cause irritation to the synovium. It can also be caused by
an infection, either bacterial or viral, in the area. Rheumatoid arthritis
or gout may lead to synovitis. Reduced strength or muscular imbalances are
also possible causes for injuries to the synovial membrane.
Signs and Symptoms--------------------------------
This condition may be accompanied by pain and heat in the ankle joint. The
pain may range from mild aching to a sharp burning pain. Swelling and
inflammation deep in the ankle joint may also be associated with ankle
synovitis. It may or may not be visible on the exterior of the joint. A
reduced range of motion and loss of function may occur, depending on the
degree of pain and inflammation involved. When excess fluid is released into
the joint, or severe swelling occurs within the synovium, a tightness may be
felt in the joint itself, further reducing range of motion.
Treatment-----------------------------------
Rest, ice and NSAIDs will help reduce the inflammation and reduce stress on
the synovial membrane. Heat may be used later to improve function and reduce
stiffness within the joint. Corticosteroid injections and a walking cast (or
boot) may be necessary for more severe injury.
A correction of the condition that caused the inflammation will also be
required to prevent it from occurring again. This may require intervention
by a physical therapist or sports medicine professional. Orthotic devices
might help correct imbalances and structural issues within the foot. This
condition will usually respond in 3 to 5 weeks of treatment.
Prevention----------------------------------
Prevention for ankle synovitis itself may be difficult due to the secondary
nature of this injury, but avoiding the injuries or disease processes that
can lead to this condition will help reduce the likelihood of developing
synovitis.
A proper warm up will help prepare the muscles, and joints, for any activity
they might be called upon to complete. This helps reduce the effects of any
existing muscle imbalances and prepares the muscles to support and protect
the joints during the activity.
Avoid activities that cause pain. This should be a common sense rule, but
many athletes try to push through the pain hoping it will just go away. Pain
is a signal from your body that something is not right, listen to it and
avoid those activities until they are pain free.
Good flexibility and strength will help reduce most injuries. Increasing
overall strength helps provide a protective support system for the bones and
joints, by strengthening the muscles and the tendons. Improving flexibility
allows the joints to go through a larger range of motion without incurring
injuries. It also improves the ability of the muscles to contract and
protect in those extended ranges.
WILL I NEED MY ANKLE TAPED ALL THE TIME NOW?
Ankle taping is used to support weakness.
If you do a good job of rehabilitating your ankle, you will be fine.
Many supportive braces are available for those who are worried. If in doubt,
see a physician or podiatrist.
Heel Cord (calf muscles) stretches are very important. Muscles in the area
of
the injured ankle tighten to protect the area. Within a few days you should
should begin to stretch the calf muscles.
A. Do it with straight and bent knees; each for 30 seconds
B. Keep your heel on the ground
C. Hold the stretch for 30 seconds
D. Repeat often during the day
